R2D36 – Chest, Shoulders & Triceps + Ab Ripper X

Today I went for a 2hr walk during the morning, and then I did house work for the rest of the day, so basically I was working out all day LOL. Also I decided because I was going to do Plyo Push-ups today I would video taped it LOL not to pretty but hey I did it :o)

Lets see how it went today…

Chest, Shoulders & Triceps:

Results Chart:

01 Slow-Motion 3-in-1 Push-Ups	Reg	12	Bon	30	+5
02 In & Out Shoulder Flys	R	12	W	20	+1
03 Chairs Dips	R	40			+5
04 Plange Push-Ups	N1	20	K1	15	+5
05 Pike Presses	R	35			+7
06 Side Tri-Rises	RA	30	LA	30	+0
07 Floor Flys	R	32			+0
08 Scarecrows	R	8	W	20	+1
09 Overhead Tricep Extensions	R	8	W	20	+2
10 Two-Twitch Speed Push-Ups	N1	25	K1	14	+4
11 Y-Presses	R	10	W	20	+0
12 Lying Tricep Extensions	R	9	W	20	+1
13 Side-To-Side Push-Ups	N1	28	K1		+3
14 Pour Flys	R	4	W	20	+0
15 Side-Leaning Tricep Extensions	RA	7	W	20	+1
	LA	7	W	20	+1
16 One-Arm Push-Ups	N1	8	K1	8	+2
17 Weighted Circles	R	40	W	M	+0
18 Throw the Bomb	RA	10	W	20	+0
	LA	10	W	20	+1
19 Clap or Plyo Push-Ups	N1	13	K1	5	+0
20 Slo-Mo Throws	R	4	W	20	+1
21 Front-To Back Tricep Extensions	RA	10	W	20	+2
	LA	10	W	20	+2
22 One-Arm Balance Push-Ups	R	23			+3
23 Fly-Row Presses	R	6	W	20	+1
24 Dumbbell Cross-Body Blows	R	20	W	20	+1

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• Reg = Regular Rep
• Bon = Bonus push ups
• R = Reps
• N = No Knees
• K = Knees
• RA = Right Arm
• LA = Left Arm
• W = Weight
• M = Medium Resistance Band

I am getting pretty high up there in push ups and now it’s not just about my muscles being able to take it, but also resistance, being able to last, but man it feels so awesome, there were a couple of exercises I could not do more, but hey at least I did not do less, but almost everything I was able to increase and that is AWESOME!!

Lets check out my Plyo Push-ups, they are not pretty but hey they are my first ones:

My advice is before you do these for the first time, try it without the clap first, I had tried a couple last week, and that is what I did first, however my knees were not to good and I did not want to hurt my knee so I did not do them, but I had tested it out. My knees are doing a lot better so I knew I could handle it today and I thought 13 of them was pretty awesome for a first try, and yes I know they were not to deep but I was already a little pooped I had done 199 push- ups before trying it out LOL

I decided to add up all the push ups for this workout and oh man I did a today of 240! DAMN! WOW!

Ab Ripper X:

Results Chart:

	Day 33	Day 36	Difference
In & Out	80	90	+10
Seated Bicycle	F25 R25	F25 R25	F+0 R+0
Seated Crunchy Frog	25	25	+0
Crossed leg/Wide Leg Sit-Up	25	25	+0
Fifer Scissors	25	25	+0
Hip Rock 'N Raise	25	25	+0
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	26	26	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	80	80	+0
Total Crunches	435	445	+10

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

I felt I could add another 10 to in & outs, so I did, that was pretty awesome, it added a bit of extra burn, also I managed not to fall over on mason twist till I made it to 80 reps, OH YEAH

Today was pretty good, I am please with my results and I can say I brought it! no wait, actually I BROUGHT IT!! LOL :o)

Tomorrow I have Plyo X:

Thank you for your time:

Mike